The Key to Healthy Skin
by Niamh Lonergan | 4th Feb 2021
The Key To Healthy Skin
Self-care is so important, now more than ever, to help reduce our stress levels and keep us mentally well. And what better way to look after yourself than to focus on the largest organ in the body- your skin!
There is an abundance of expensive serums, cleansers, and moisturisers out there to choose from, but the fact is, if you have a poor diet your skin will suffer as it’s not getting the vital nutrients that it needs.
Our nutritionist’s tips for a healthy balanced diet will help you nourish your skin from the inside out! Here is The Key to Healthy Skin.
The Key To Healthy Skin – Nutrition Tips
Eat Plenty of Antioxidant-Rich Foods
Eating at least 5 portions of fruit and veg a day will provide you with all the important vitamins and minerals your skin needs. Most fruit and vegetables contain powerful antioxidants such as lutein and beta-carotene which help protect your skin from damaging agents like free radicals.
Fruit and veg also contain high levels of Vitamin A and C which promote collagen production, keep your skin radiant and has anti-ageing properties. Try to include fruit and veg from all colours of the rainbow as this will ensure that you are getting enough of these important vitamins and minerals for glowing, radiant skin!
Skin and Selenium
Selenium is a very powerful antioxidant that is important for a healthy immune system. It helps fight the signs of ageing and can also protect your skin from sun damage. Brazil nuts are particularly high in selenium and other sources include fish, eggs, tomato, bananas and broccoli.
Selenium works well alongside vitamin E so mixing some seeds and nuts as a snack, a sprinkle on salads or on your porridge in the morning will be a treat for your skin.
Include Healthy Fats in your Diet
You may have noticed avocado appearing as an ingredient in many of your favourite skincare products. That is because avocado is full of healthy fats which act as a natural moisturiser for your skin, improving its elasticity and keeping your skin soft and hydrated. Other essential fatty acids which are important for glowing, healthy skin are omega 3 and omega-6 fats which have anti-inflammatory properties and can be found in oily fish, nuts and seeds.
Stay Hydrated
Your skin needs moisture to maintain its flexibility. Aim to drink 6-8 glasses of water a day. If you are struggling, a good tip is to set regular reminders on your phone throughout the day or to keep a large bottle of water at your desk to sip on. Herbal teas also count too and don’t forget many fruit and vegetables such as cucumber watermelon, courgette have a high water content and are great for keeping your skin hydrated!
Limit Processed Foods
White, refined carbohydrates such as those found in white bread, pasta and rice as well as high sugar foods and foods high in saturated fats can aggravate our skin and lead to acne and other skin conditions. These high GI foods also lead to a spike in insulin levels which may accelerate the ageing process.
Try to choose wholegrain, high fibre sources of carbohydrates as these will keep blood sugar levels stable, promote gut health and are kind to your skin.